Psychotherapy with essential oils, sometimes referred to as “aromatherapy in psychotherapy” or “aromatherapy-based psychotherapy,” is an integrative therapeutic approach that combines traditional psychotherapy techniques with the use of essential oils.

During therapy sessions, essential oils, which are concentrated plant extracts, are introduced through various methods such as diffusing, topical application, or inhalation. Some therapists may also guide clients in using essential oils at home to support their mental health between sessions. The selection of essential oils is often personalized based on the client’s needs, preferences, and therapeutic goals. 

Research indicates that essential oils can have a variety of effects on the nervous system. The use of essential oils can help clients access emotions, evoke memories, alter emotional states, or simply make the therapeutic environment more pleasant.

Studies suggest that essential oils may exert their effects through interaction with the limbic system, which controls emotions, memory, and arousal. Some essential oils may also influence neurotransmitter activity, such as serotonin and dopamine, which play crucial roles in mood regulation.

This approach reinforces the connection between mind and body, acknowledging that physical sensations and smells can deeply affect emotional and psychological states.

What it is?

Walk and Talk Therapy (Walk-n-Talk) is used as an alternative approach from the traditional method of therapy conducted in an office space.  Walk-n-Talk is considered a form of outdoor therapy and/or nature therapy in the field of eco-psychotherapy. Walk-n-Talk is also considered a mindfulness-based therapy. Physical activity, nature, and psychotherapy have each been proven to be improve mental health. Why not combine the healing forces of these tools into one?

In addition to creating an opportunity to compound the benefits of these tools, Walk-n-Talk offers solutions to common problems for clients. For some, it may be difficult to sit still while trying to process emotions. Others may find it awkward sitting with a therapist across from them in session. People can become blocked or overwhelmed by the intimacy of therapy in an office setting. Directly facing the therapist with no outlets for their physical arousal may cause discomfort. Similarly, some may desire a break from sitting down or being sedentary for most of their day.

What it looks like?

A Walk-n-Talk session begins with you and the therapist meeting at an agreed upon location. The locations to choose from are similar in regards to (1) safety, (2) discreetness, (3) terrain, and (4) therapeutic ambiance. From there, you and your therapist walk as much (or as little) and as fast (or as slow) as you need.

Why it works?

Physical activity

Activation of the “feel good hormones.”

Exercise has been shown to combat depression, anxiety, insomnia, low self-esteem, weight gain and other physical health and mental health conditions. Exercise creates endorphins. Endorphins act as analgesics and as sedatives, which help to diminish pain and promote relaxation. Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric” and commonly known as a “runner’s high.”

Engaging in emotional processing and physical activity simultaneously also helps clients to become more aware of bodily sensations thereby improving self-awareness and increasing agency over their thoughts, feelings, and somatic experiences.

Movement

Moving Forward – Literally and Figuratively.

Walk-n-Talk brings movement into the therapy. Movement soothes the fear centers of the brain to help the client feel safe, even as they are talking about past events that may have made them feel scared or traumatized. Research is also starting to show that creativity, self-awareness, emotional awareness and other positive therapy outcomes can heighten during movement. That may have to do with greater blood flow to the brain and/or the activation or deactivation of specific brain centers. A“transient hypofrontality” model suggests that when we move or exercise, the brain focuses on what it needs to do for those activities. The distraction element decreases activity in the left hemisphere and opens the way for creative solutions in the right hemisphere. This brings a sense of clarity, focus and ease thereby paving the way for deeper insights.

In traditional talk therapy, the law of inertia works against us. The longer we sit there feeling stuck, the more stuck we get. But in Walk-n-Talk, the law of inertia works in our favor, for motion, once created, sustains itself. This method has the potential for much more openness and disclosure, capacity for insight, the ‘aha’ moments that we know are facilitated by physical activity. 

The efficacy of therapy is also based on the theory that events aren’t properly processed in the brain when they happened. The idea, known as the adaptive information processing model, is that you can “reprocess” a disturbing memory, false belief and/or distorted thought to help you “move past” how you originally interpreted an event. When you reprocess an event in a different way, you can recall the event without experiencing the intense, emotional reactions.

Movement also encourages visual stimulation as we are paying attention to our surroundings and moving through an environment. This often involves side-to-side eye movement which engages both sides of your brain, termed bilateral stimulation. The left side, which specializes in logic and reason, and the right side, which specializes in emotion are able to communicate in a new way.

There is also an impact on our working memory when we engage in visual stimulation while processing information. You can’t dedicate all of your attention to one stimuli. This split-focus can make any disturbing memories, images, emotions less vivid, and you may feel comfortably distanced from them. In this way, you might feel the emotional impact less strongly.

Some researchers have found that performing visual stimulation or eye movements can invoke physiological changes in your body — a lowered heart rate, slower breathing, and decreased skin conductance — all of which are markers of relaxation. This suggests that something about bilateral eye movements can alter how your nervous system is responding, allowing you to move away from an anxious fight, flight, or freeze response and toward nervous system regulation.

Other theories include: Rapid eye movement (REM) sleep phase replication, back-and-forth eye movements may help the brain consolidate memories in the same way it does during REM sleep; and Thalmo-cortical binding, eye movements may directly impact a brain region called the thalamus, which may cause a cascade of cognitive processes that allow greater control over emotional distress.

Nature

The Healing Power of Nature.

Nature has been found to be both “therapeutic” and “restorative” in itself. Nature is grounding and helps the nervous system regulate. Just being outside can help you to relax.

By layering nature with exercise, we further enhance the benefits. People who walk or run in natural environments report less anger and sadness directly after exercise than those who walk or run in “built” environments.

On top of the benefits from being in a natural environment, clients can also mentally benefit from their exposure to natural (bright) light. Exposure to daylight increases production of melatonin and thereby, can improve sleep. Exposure to daylight also boosts levels of Vitamin D which can further elevate one’s mood.

Additionally, many associate being outdoors with recreation, leisure and vacation. These are activities that most find positive and seek more of. “Breathing in the fresh air” also has benefits which are theorized to be related to the sensitivity of the process that transmits information about odors from the nose to the brain.

Connection

The Therapeutic Working Alliance is Key. 

It’s critical to note the impact of Walk-n-Talk on therapeutic working alliance given our understanding of the importance of rapport between the clinician and client on the efficacy of treatment. Being outside with your therapist humanizes them. The clinician and the client are also moving together, side by side. This lessens the impact of the inherent power dynamic between “patient” and clinician allowing the client to feel more safe.

It’s simply amazing how many problems can be solved through the combination of nature, motion, and human connection.